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WOD 12-13-14

Metabolic CrossFit – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

WOD 12-12-14

Metabolic CrossFit – CrossFit

Metcon (Time)

5RFT

Run 400 meters

30 Double Unders

20 Sit-ups

10 Push-ups

WOD 12-11-14

Metabolic CrossFit – CrossFit

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Strength

For the remainder of your class, work up to a 1 rep max snatch, any style

WOD 12-10-14

Metabolic CrossFit – CrossFit

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

WOD 12-9-14

Metabolic CrossFit – CrossFit

Metcon (10 Rounds for reps)

EMOM x 10

3 Squat Cleans + C2B Pull ups – you choose the weight

Ninjas: Complete 5 C2B each round and push the load on the cleans.

Beast: Start with 10 C2B. Goal is to hold 10 each round. Scale back the weight on the cleans slightly to focus on the pull ups.

**Not a Beast or Ninja yet? 3+3 at moderate weight would be a good approach for this first time WOD.

Strength

EMOM x 10

Odd: 10 Back Squats

Even: 5 Front Squats

Use a rack, one barbell and the same weight for both movements.

WOD 12-8-14

Metabolic CrossFit – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

Skill Work

Row 1K for time

WOD 12-6-14

Metabolic CrossFit – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If unable to snatch, can substitute power cleans (“Grace”).

WOD 12-5-14

Metabolic CrossFit – CrossFit

Front Squat

Metcon (Time)

3RFT:

10 C2B

10 Front Squats (165/115)

10 Burpees

12-4-14

Metabolic CrossFit – CrossFit

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run

WOD 12-3-14

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT:

12 BJ (30/24)

9 HSPU

6 Power Cleans (185/135)

Skill Work

EMOM x 10

Odd: 3-5 Squat Therapy

Even: Max unbroken Muscle ups

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